Body By Design: The Complete 12-Week Plan to Transform Your Body Forever
Format: PDF / Kindle (mobi) / ePub
MAKE YOUR DREAM BODY A REALITY
FROM KRIS GETHIN, editor in chief of the world’s leading online fitness site Bodybuilding.com, comes a revolutionary 12-week diet and exercise program—supported by two million members and thousands of real-life success stories. Body by Design is a plan that promotes health from the inside out, starting by breaking down the mental blocks that are holding you back, then by building up the muscles on your body, and finally by adding delicious, healthy food onto your plate.
Rather than subtracting things from your life— cutting out calories, losing weight, banishing your belly—here's how to add more of the right things: more muscle, more support, and more success. Motivation is the key factor that drives permanent change, and with Body by Design you can finally learn how to activate your inner motivation and with the proper balance of weight training, make fit happen forever. cardiovascular exercise, and nutrition—along with the motivational tools to stick with that program for the long term—even people who have struggled with fitness for their entire lives can achieve spectacular, lasting results. Join the “Transformation Nation” and create your own story that will inspire others—with Body by Design.
In Body by Design, you’ll learn the optimal balance of weight training, cardiovascular exercise, and nutrition—along with the motivational tools to stick with your goals and achieve dramatic results. Rather than subtracting things from your life (cutting calories, losing weight, banishing your belly), here's how to more muscle, more support, and more success.
Based on the best practices found at Bodybuilding.com (the world’s leading online fitness site), Body by Design shows that amazing things can happen when people get the tools they need to achieve their fitness goals.
YOU CAN TRANSFORM YOUR BODY. GET AND STAY MOTIVATED.
Identify your “Transformation Trigger” and create a system of radical accountability in your life—whether your goal is to lose 30 pounds of fat or gain 30 pounds of muscle.
EXERCISE FOR OPTIMUM RESULTS with a fully illustrated, 12-week workout. By changing your routine often, you will “shock” your body into doing more than you ever thought you could.
EAT CLEAN TO GET LEAN with simple, inexpensive, and delicious recipes. Supercharge your metabolism and keep hunger under control.
TIFFANY FORNI is a self-professed “fat girl turned fitness nerd” who turned her newfound passion for health into a career as a personal trainer.
ROCHELLE FORD came from a family of unhealthy eaters but eventually lost more than 100 pounds—and converted her family to her good habits in the process.
CLAUDIO RAMOS has more energy than ever after his 135-pound weight loss—“It’s like I’ve been reborn.”
RICKY HOWELL achieved a stronger body and a newfound sense of confidence after his divorce.
PLUS, YOU’LL READ AMAZING STORIES— and see remarkable before-and-after photos— from people just like you who have experienced dramatic, life-changing results.
this have to do with your health? It means that even on a microlevel, the company you keep drives your actions and behaviors—without you even realizing it. The good news is this: an incredible potential exists because of this ability. We can learn, grow, and infinitely expand our lives by simply connecting with people who demonstrate positive and healthy behaviors. It’s an almost superhero-like quality, and every single one of us has it. THE MYTH OF WILLPOWER—EITHER YOU HAVE IT OR YOU DON’T
the gym I didn’t feel stable with a lot of things, and trying to lift made me feel more unstable with certain exercises,” he remembers. “It was constantly a struggle in the beginning, but if I wanted to change I had no choice except to figure it out—and that’s what I did. I just kept with it and learned as time went on. Eventually everything became easier because my core became stronger, my balance got better, and transforming was so much easier.” Even though his disability has provided tougher
giving them power and strength; and provide your brain and body with functional energy. If you find it physically hard to eat a solid meal six times per day (most of us do), you can have a protein or meal replacement shake as a substitute. However, I don’t want you to abuse the privilege of having a protein shake whenever you feel like it to satisfy convenience and your taste buds. I prefer to have my shakes only after workouts or when I’m really craving something sweet—a chocolate protein shake
include glutamine, BCAAs, creatine, other amino acids, and vitamin supplements. And of course, I drink lots of water!” Combating cravings. “Chewing gum helps; and drinking a lot of water. There are some foods that I just can’t have in the house, such as chocolate. If there is chocolate around, I will eat it all! You just have to know yourself and your limits. Keeping busy is the key to not obsessing about food—grab some herbal tea and a good book, and leave the kitchen!” It all starts with
crunches to get them? You get your abs in the kitchen, not in the gym doing crunches. Without removing the layer of fat that is covering your abdominals through proper attention to nutrition, cardio, and weight training, you will never see your abs, which, even though you don’t know it, are already there just waiting to be revealed. All you have to do is remove the cushion of fat and you’ll make them visible! 14. Why can’t I eat whatever I want since I’m working out and doing cardio?